03.01.18 THURSDAY

03.01.18 THURSDAY

CrossFit STRENGTH/SKILL Wide Stance Box Squats (4 x 5 @60%, every 60s.) METCON EMOM 16 w. a partner: Run 100 Meters 8 Air Squats *Reminder of the minute hold an elbow plank. BootCamp METCON 400m Run Then 4 rounds: 5 Elbow Plank to High Plank 10 Side Bridge Rotations...
02.28.18 WEDNESDAY

02.28.18 WEDNESDAY

CrossFit STRENGTH/SKILL 1a: Close Grip Bench Press (4 x 6-8 ea. ) 1b: Ring Rows w. a pause: 4 x 8-10. 2: Take 5 minutes and get heart-rate for Metcon METCON AMRAP 7: 14 DB Snatch from the Floor alternating (50, 30) 7 Burpees BootCamp SKILL REVIEW Jump Rope Practice 5...
02.27.18 TUESDAY

02.27.18 TUESDAY

CrossFit WEIGHTLIFTING Hang Power Clean (5 x 3 @50-60%.) BENCHMARK METCON “MJ” For total time: 21 Hang Power Cleans (135, 95) 50 Walking Lunges (BW) 500 Meter Row Rest 2:00 21 Hang Power Cleans 50 Walking Lunges 500 Meter Row Rest 2:00 42 Barbell Rows...
To Repeat or Not to Repeat – That is the Question

To Repeat or Not to Repeat – That is the Question

This article is courtesy of Jason Brown of boxprogramming.com.  At CrossFit Equality, we hire Jason to write our programming for our atheltes because the success and health of our athletes is his top prioirty as it is ours. TO REPEAT OR NOT TO REPEAT? The blessing and...